Tips On How To Reduce Stress At Work

1. Make it a point to verbalize all your pent up feelings to colleagues. There is no substitute for communication when it comes to relieving stress. Feeling of isolation is common in cases of prolonged stress and talking about your feelings to a colleague can help you vie things in another perspective – thus act as a cushion in times of stress.

2. Take one day at a time. Do some effective time management. Do not spend your tea and coffee breaks to catch up with pending work. Instead, take time off to do something completely different which is in no way related to work. Taking a break from your normal schedule does wonders in refreshing your mind and outlook towards your job.

3. Try to realize your own energy schedules. We don’t feel the same way during the entire day. So schedule your work accordingly. Find out which are your high energy hours – and keep the more stressful work during that time. This will ease out stress and stop unnecessary loss of vital energy.

4. Never try to work all the stressful jobs at the same time. It will require some amount of advance planning no doubt but if you can plan out your work and take one stressful work at a time – you will soon find out that you can really put in your best in that particular work. It will also leave you less drained.

5. Keep some outdoor activity in your daily work schedule. A refreshed body stores a refreshed mind. Out brain needs vital oxygen to keep our body and mind in optimal performing condition. Physical exercise makes us look better and feel better. It increases self-esteem. When you are hibernating, the emotional distresses increase and you feel more low.

6. When you have a big and intensive job in hand – do not get overwhelmed by its magnitude. Instead, break it up in small components. It will then seem easier to handle and manage. At the end you will not even realize that you have actually completed the big job so successfully.

7. Remember you can not handle everything. Learn to delegate, if you have the opportunity to do so. If you know your own limitations, it makes the task easier. This way you can involve many others in the problem solving and decision making process.

8. You do not have to say yes to everyone and every job that comes your way. Learn to decline. If you go on saying yes to every project, you will soon be full of anger and resentment. Saying no at the right time gives us a sense of control and happiness. That does not mean that you decline from getting involved or committed. Life is all about choices. So take as much as you can give but never over commit and under deliver.

About The Author: James Davis is a staff writer at http://www.ultimate-relaxation.com and is an occasional contributor to several other websites, including http://www.wellness-digest.com.

Meditation - Best Way To Relieve Stress?

One good article about Meditation and stress. Meditation is something which is natural and so you don't have to worry about any side effects or overdoses.

One of the best ways to naturally relieve your stress is meditation. One of the beneficial techniques, in meditation is learning how to breathe correctly. It can produce feelings of relaxation and peace by helping to calm your mind and many other physical benefits to your health.

Meditation is usually thought of with religious and spiritual connotations but it doesn't have to be. It is a natural way to disperse anxiety and stress from your mind and body. You do not have to be Hindu or Buddhist on a spiritual quest, you just need the desire to reduce stress and achieve a more calm state of mind and body.

The goal is to reach a state of balance with your body, mind and spirit. First of all, you should find a nice, quiet place all to yourself. Get yourself comfortable, there are no rules for physical positioning in meditation but the lotus position is the most popular. The lotus position is just sitting relaxed with your legs crossed, your spine straight. Keeping your back straight is very important, it improves circulation and lets you take in deeper breathes which is also very important in achieving relaxation and a major part of meditation.

When you have found that nice, quiet place and are seated comfortably, it is time to start your relaxation and calming breathing therapy. You can choose to be quiet or sing or hum as long as your mind is clear of all the outside stimuli.

To achieve a calm and relaxed state you must have all the parts of your body, even if you must do it mentally one by one, relax as you take in slow, deep breaths. These breaths are called cleansing breaths, they cleanse the body with oxygen and help you to clear your thoughts and mind. After that breathe normally, holding all exhales while counting to eight, and inhales to the count of four. This will keep your mind occupied and clear of other intruding thoughts.

You can use meditation as often as you like. Unlike chemical and synthetic medications, there are no side effects to worry about. Your mind and body can even benefit with just a minute or two of meditation, but 20-30 minutes or so is recommended and the popular allotment of time to achieve long lasting results for your health.

Meditation has been proven in studies to aid in reducing heart rate, blood pressure and producing positive brain waves. It is an all natural technique to relieve stress as opposed to medication that can overall cause damage to your body in the long run.

Mediation is even used commonly in many hospitals to reduce stress of terminally ill patients or those with chronic illness, stress is a contributor to many health related issues. Dr. James Austin, a neurophysiologist, in a report that was later confirmed with brain imaging, that meditation does cause certain beneficial effects in brain circuitry.

Many studies and much research have confirmed that there is a direct link between good health and reducing stress. Meditation and breathing techniques cause changes in your body chemistry, blood pressure, metabolism and so much more.

You many just want to try what many health care experts and people like you already know, that meditation and proper breathing techniques are a great way to improve your overall health and state of mind.

About The Author: James Davis is a staff writer at http://www.ultimate-relaxation.com and is an occasional contributor to several other websites, including http://www.fitness-digest.com.

Anxiety Disorder Treatment Options

I think the most important thing is your mindset when you are diagnosed with an anxiety disorder; to treat it as a common illness like colds, flu or cough. There is also a need to understand that there are a lot of proven traditional treatments as well as alternative treatments available to you. Wishing everyone good health always.

Now that you have been diagnosed with an anxiety disorder, what are your options? Hopefully the diagnosis was done by a qualified medical expert that treats people for anxiety and panic disorders. The first thing they will tell you is that this a common mental disorder that effects hundreds of thousands of people. Most importantly they will tell you there is nothing to be ashamed of having this diagnosis. This medical professional will most likely have a number of proven treatments that they have used successfully. However you should take the time to investigate all the treatment methods available.

There is a large amount of information readily available in your library and on the Internet. They are many very good e-books on anxiety and panic disorders available on line. As you do your research on treatment options, you should take notes. You will have lots of questions and your doctor, physiologist or psychiatrist should be able to answer them. Information is a powerful tool in deciding what treatment are available and how they actually work. Some treatments that use drugs may have side effects that will most likely change how you live your life.

Traditional proven medical treatments do work well. Most of these include a combination of psychotherapy and medications. The most commonly used drugs are benzodiazepines, Serotonin reuptake inhibitors, beta-blockers and azaspirones. Again there are many side effects to these medications that you should be aware of. There are also a large number of alternative treatment options that have proven to be effective in treating anxiety panic disorders. Again if you have questions these need to be directed to the medical professional that diagnosed your condition.

A good number of the alternative treatments have been used for many years with success. These include far eastern methods like Acupuncture and Ayurveda. They work by bringing your panic and anxiety symptoms into balance with your natural Chi or energy. These old time remedies cure your anxiety disorder through the use of herbs, oils, poultices and very thin sterilized needles. Many people who have tried traditional medical treatments for anxiety disorders without success have found relief by employing these techniques.

Additional proven treatment methods include daily exercise including, Tia Chi, Yoga, martial arts, dance therapy and weightlifting. These work by increasing the amount of Serotonin and other natural beneficial compounds in your body. These therapies can be effectively used in conjunction with other treatment options. Another benefit is the lack of almost any kind of side effects when using these treatment methods.

Regardless of which treatment that you and your doctor choose to employ, you will need to make a commitment to following the chosen treatment for the long term. Only then will you be able to manage and cure your anxiety disorder.

About The Author: James Kesel, MS, http://www.stop-anxiety-attacks.net

Plan for Better Sleep

By S. Brent Ridge, M.D.
on Sun, Dec 03, 2006, 3:32 pm PST

Did you know that insomnia (classified as difficulty falling asleep, staying asleep, or poor quality sleep) affects around 45 percent of the adult population?

Yes, you read right. Almost one out of every two people has trouble sleeping. Until recently, doctors didn't pay much attention when people complained of the inability to sleep. However, the rash of marketing surrounding sleep medications like Ambien changed that for the better.

Insomnia is associated with a number of health conditions: impairment in attention, cognition and memory; poor performance at work and school; increased accidental injuries; higher rates of drug and alcohol abuse; higher rates of depression

While many people have problems going to sleep or staying asleep, a lot of the times, we have no one or nothing to blame but ourselves. Here are some tips that I often give patients to improve their "sleep hygiene." These may seem straightforward - but take a moment and really think about how often you follow through on these simple practices.

- Keep a schedule. I fall asleep within minutes of my head hitting the pillow every night at 10 p.m. and don't stir until I wake up at 4:30 a.m. I don't even need an alarm clock. I've established a clear pattern where my body gets the amount of rest it needs.

- Create an environment for sleep. I like the room to be chilly so that I can pile on the blankets. Others like the room warm so they can sleep in the buff.

- Decide what environment you sleep best in and then create your room so that there's little variation from this sleep-conducive environment. Minimize noise and light (meaning no TV) as these things stimulate the mind.

- Unwind before getting into bed. We've conditioned ourselves to think that we relax by watching TV or reading a book, but these are activities that keep the brain neurons firing. You'll sleep better if you reserve the hour or so before bed to take a bath or pamper yourself.
- Avoid stimulants like caffeine and depressants like alcohol before bedtime and avoid drinking anything for at least two hours before your bedtime to prevent the nagging throb of a full bladder.

- Create the need for sleep. Reserve sleep for night and avoid daytime napping. Get at least 30 minutes of exercise a day, and do so at least four hours before your bedtime.

Check out Dr. Brent Ridge's Blog

Read: Stress-Less Sleep: Mind-Body Medicine You Can Use Tonight